Combat and martial arts
Punchbag workout
Hit a heavy bag in rounds for a full-body workout.
- Hardintensity
- ~525kcal per hour
- Low costbudget
- Mediumimpact
Is punchbag workout right for you?
Hit a heavy bag in rounds for a full-body workout. It is a hard-intensity, medium impact activity that you can do at home or indoors, on your own. Expect to burn around 525 calories an hour, based on a 70 kg person.
Anyone can start. Expect to spend up to about £20 a month.
Why try punchbag workout
- Burns calories. At around 525 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Builds strength. It works your muscles hard enough to make you stronger over time.
How to start punchbag workout
Use a gym bag or buy a freestanding one, then do 6 rounds of 2 minutes.
Get the basics: gloves, bag. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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